Magnesium for Muscle Cramps: What You Should Know

Muscle cramps can strike at any time really, whether you're in the gym, sitting at your desk for hours, out walking with the family, or even waking up in the middle of the night. They're an unpleasant occurrence and can effectively put a stop to whatever you're doing for a short period of time. Given that magnesium is involved in normal muscle and nerve function, magnesium for muscle cramps is something that many active people and families will be keen to look at as a way of supporting their muscle health on a day to day basis.

Why is magnesium important for muscle function?

Magnesium is a vital mineral involved in hundreds of processes in the body. It's essential for normal muscle function, normal nervous system function, electrolyte balance and energy metabolism. Given all of those roles it's no surprise that magnesium intake is something that's of relevance to people who are looking to maintain healthy muscles and support an active lifestyle. However having a nutritional role doesn't necessarily mean that taking extra magnesium will prevent every type of muscle cramp. The potential benefit of magnesium for muscle cramps will in part be dependent on an individual's overall nutritional status and the aetiology of the cramping. A more sensible approach is to take a balanced view rather than simply look to one nutrient.

Can magnesium help with muscle cramps?

Magnesium is frequently touted as the answer to cramps but the research doesn't consistently show that magnesium supplements prevent normal muscle cramps in otherwise healthy adults. It's a different story when magnesium deficiency is in fact part of a person's nutritional requirements. That's an important distinction to make when producing responsible, evidence based nutrition content.

Rather than seeing magnesium as a magic bullet, think of it as one element of a wider muscle care regime. A varied diet, good hydration, appropriate levels of activity, warming up prior to exercise, sufficient recovery and good quality sleep will all contribute to better muscle health. If you're of the opinion that your diet is low in magnesium then it's worth talking to your doctor about your individual requirements.

Magnesium Bisglycinate and Muscle Health

Magnesium bisglycinate is magnesium bound to glycine. It's a form of magnesium you'll see quite a bit in supplements and it's the form that people will generally take it in for the sole purpose of getting their magnesium.

People looking at a magnesium supplement for sleep are likely to come across magnesium bisglycinate as this is the form you'll find in the sort of supplement you'd take in the evening. That said, taking magnesium at night doesn't necessarily mean it will prevent the cramps or improve your sleep. A consistent routine, the right amount and your general lifestyle are still all going to be important.

What about a triple magnesium formula?

A multi-form supplement like Mag Trio Triple Magnesium delivers magnesium from more than one magnesium compound. The rationale for using more than one form is to create a more comprehensive formulation rather than to imply that one form is in any way superior to the others.

When you're looking at a magnesium supplement, don't just look at the number of magnesium forms listed on the front of the pack. Check the serving size, the amount of elemental magnesium, the forms of the ingredient, the directions for use and all the other ingredients. That way you're actually able to compare the products on the basis of useful information rather than marketing claims.

Magnesium Supplements for Women's Health

Magnesium is also relevant to the wider nutritional needs of women at various stages of life. Magnesium supplementation is commonly regarded as part of a women's health regime aimed at supporting normal muscle function, energy metabolism, nervous system function and general nutritional status.

Women who are just having some occasional muscle aches and pains should still look at the wider picture rather than simply assume it's all down to magnesium. Good hydration, good food, regular movement, sufficient protein, good sleep and appropriate exercise recovery are all things that will contribute to good everyday muscle health.

Can MAG-TRIO be part of a muscle wellness routine?

MAG-TRIO from Lunerva Nutrition is a triple magnesium complex (contains three forms of magnesium). For adults looking for a simple way to get in their daily magnesium as part of a well balanced diet and healthy lifestyle, it's certainly worth considering. If you're looking at MAG-TRIO specifically because you have frequent cramps then remember that supplementation won't necessarily be the answer in every case of cramping. Stick to the label directions and bear in mind your total magnesium intake from food, supplements and other fortified products. If you're at all concerned about your cramps or your magnesium intake then you should definitely get some individualised advice from a professional.

What About MAG-SOLO?

MAG-SOLO from Lunerva Nutrition is magnesium bisglycinate in a very straightforward supplement. It could be ideal for adults who just want a simple magnesium supplement as part of their normal nutritional routine. Magnesium bisglycinate is one of the various forms of magnesium available in the supplement arena and of course individual requirements will vary.

For someone looking to support their overall magnesium intake then MAG-SOLO can be used as a supplement to a good balanced diet rather than a replacement for it. Take it as per the label and just consider when in the day it would be most convenient to take it. The most sustainable supplement habit is one that is simple, regular and fits in with your normal day.

When should you speak to a healthcare professional?

Occasional cramps are going to happen to a lot of people, but if you're having frequent, severe, unexplained or increasingly disruptive cramps then it's worth considering getting it looked at. If they're regularly interfering with your sleep, your exercise, your work or your normal day to day life then it's definitely something you should consider. That would be the case particularly if they're occurring in conjunction with any weakness, swelling, numbness, a strange pain or any other oddity. It's also sensible to talk to your doctor before starting any new supplement if you've got an existing health condition, you're on medication, you're pregnant or breastfeeding or you just have questions about your own personal requirements. A bit of personalised advice can go a long way to ensuring that any supplementation is appropriate in the context of your overall nutritional needs.

Building a Complete Muscle-Care Routine

For adults looking to incorporate magnesium into their daily wellness regime, Lunerva Nutrition have MAG-TRIO and MAG-SOLO as very handy options. Whether you're an active professional, a busy parent or simply looking to get into good nutrition and recovery habits as you get older, establishing a consistent routine in this area can be a very practical basis for long term wellness.